CrossFit Inventive – Pure Conditioning

Warm-up

Glute stretch 30 sec

Spiderman lunge hold 30 sec

Puppy dig pose 30 sec

Twisted crosss 30 sec

calf stretch 30 sec

30 calf pumps

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5 mins on rope climb tech

then

2 rounds

200m run

10 Alt reverse lunges

20 sec Plank hold

1 rope climb or 3’luyimg to standing.

Metcon (AMRAP – Rounds and Reps)

20 minute amrap:

800m Run

20 Alternating Overhead Reverse Lunges @15/10kg

30 Abmat Sit-ups

2 Rope Climbs
SUBS:

1600m Bike erg

Body weight lunges

6 Laying to standing rope climbs

6 Strict pull-ups